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July 2, 2026
Have you been experiencing foot pain that just doesn’t seem to go away? Perhaps your pain is worse with your first steps in the morning or your initial steps after rest. Or maybe your feet are sore after standing all day at work. If this sounds like you, your feet may be suffering from faulty gait patterns or structural deformities that may benefit from custom foot orthotics.
Continue reading to find out everything there is to know about orthotics as we address the internet’s most asked questions regarding this medical device.
What are orthotics?
A custom foot orthotic is a device derived from a three-dimensional representation of a person’s foot and also made of suitable materials with regard to the individual’s condition. It is made specifically to address faulty gait patterns, improper weight distribution or structural deformities by providing support, stability, and balance. It is a removable device that can be transferred between shoes.
A licensed chiropodist or podiatrist is the health care practitioner to see for a pair of custom foot orthotics. The appointment will include a full biomechanical assessment and gait analysis to determine a diagnosis and therefore, the cause of your symptoms. The foot specialist will also take a 3-dimensional mold of your feet using plaster of paris or a laser scanner.
A custom-made insole works to realign the foot to eventually relieve your pain. A functional custom made insole works to realign the foot and eventually relieve your pain. An accommodative custom made insole will offload areas of high pressure or add more cushioning to painful areas of your feet. It takes several weeks or months for your body to adjust to the insole but you should feel a gradual decrease within the first month or so.
How do I know I need them?
Your signs and symptoms are good clues. The following conditions may benefit from custom orthotics:
Pain at the heel, arch, ball of the foot, top of the foot, shin, ankle, knee, hip, low back
Poor foot posture (ie flat feet)
Gait anomalies
Foot fatigue
Plantar Fasciitis
Posterior Tibial Tendon Dysfunction
Patellofemoral Pain
Shin splints
Flexible flatfoot
Achilles tendonitis
Rheumatoid arthiritis
Rigid deformities
Fat pad atrophy
Calluses
Ulcer risk
Elderly patients
All of these are valid reasons to have your feet checked by a professional. A foot orthotic is recommended when muscles, tendons, ligaments, joints, or bones are not in an optimal functional position and are the cause of pain, discomfort, and fatigue.
If you are experiencing any of the signs and symptoms listed above, it is best to consult with a foot care specialist. A chiropodist or podiatrist will be able to tell you whether or not he or she recommends custom foot orthotics for your particular care.
What is an orthotic shoe?
An orthopedic shoe is designed with certain characteristics that make them different from everyday footwear. For instance, the shoe may have a firm heel counter, deep toe box, shock absorbing sole, stable sole, increased torsional stability, built in arch support, and come in a variety of widths to accommodate a wider foot. Orthopedic shoes work to support the foot’s structure and mechanics by reducing abnormal foot function, accommodating foot deformities, and enhancing the effectiveness of orthotic insoles.
Just as in the case of custom foot orthotics, a prescription for orthopedic footwear requires an appointment with a licensed chiropodist or podiatrist. The prescription will be based on a review of medical history, a full biomechanical assessment and gait analysis, and consideration of occupational, lifestyle, and environmental factors.
How long do and how often do I have to wear orthotic insoles?
If your orthotics were prescribed to you because of some sort of pain, whether at your feet, knees, hip, or low back, you should be wearing them on a day to day basis until your pain subsides, that is if you experience pain daily. It is even recommended to wear them indoors. However, once the pain subsides, it is important to work on strengthening your feet as well as addressing any tightness in the lower limb and back to help manage your condition. Doing this will reduce the need for orthotics, although for the most part, they will still be needed to a certain degree.
Initially, when orthotics are prescribed and dispensed, they should be gradually incorporated into your daily regime as they are working to realign the foot to eventually relieve your pain. It is important to adhere to the break in schedule advised by your chiropodist to help your body slowly adjust to the new device. Most practitioners will recommend wearing the insoles for one hour the first day, two hours the next, three hours the third day and so on. Orthotics should also be worn in structured shoes that provide proper support. If they are placed in unstructured footwear, such as shoes from Skechers, they can move around too much and won’t effectively stabilize or align the foot, which may reduce their ability to relieve your symptoms.
On average, it takes approximately a month to become fully accustomed to a new pair of custom orthotic insoles and feel comfortable wearing them all day long.
How do I know if my orthotics are working?
The easiest way to know if your orthotics are working is an alleviation of your symptoms.
What are the risks of using/wearing orthotics?
If made and prescribed correctly, orthotics will benefit you, not harm you. When worn for the first time, they may feel uncomfortable, like you are walking on a hard ball with most of the pressure felt at the arches, but this is normal. If you adhere to the break in schedule, your body will ease into the new foot posture in a relatively short period of time.
How expensive is it?
You will need to book a consultation with a foot specialist for a full biomechanical assessment and gait analysis before being prescribed and dispensed custom orthotics. At the end of this appointment, your foot specialist will determine if your particular condition and concerns can be managed and corrected by the devices. The price for custom foot orthotics differs between clinics, averaging approximately $500 per pair. The consultation fee is usually around $90 - $135.
If you have extended health benefits, you may have coverage for these kinds of devices as well as the consultation. Finally, you can always talk to your foot specialist about less expensive alternatives, such as over-the-counter insoles like Superfeet.
April 30, 2026
Our feet are what hold us up --- every single day! Whether it's at work for 8 hours or more, or during our morning exercise routine, healthy feet are essential for many of our daily activities. Therefore, you should invest in your foot health. Improper footwear can lead to various foot conditions, so you're better off ditching those bad shoes and looking for the perfect fit. Knowing the right shoe for you is important, but narrowing them down based on your specific foot type can be challenging. To help educate you on the differences, we will break down the 2 most common types of footwear. Keep in mind, we're not talking about high heels, sneakers, etc. We're specifically breaking down the 2 types of footwear based on their structural characteristics and how they will compliment your feet.
Importance of Knowing Your Arch Mechanics
It’s important to learn the structure of your feet, specifically your arch, as it provides some hints as to what the best shoe might be for you. A simple test, called the Wet test, can help sometimes determine your arch type. But to know for sure, it's recommended to get a foot assessment by a chiropodist.
The wet test process:
Dip the soles of your feet into water.
Stand on a piece of paper.
When you step off, you should see an imprint of your foot which will show you your arch type.
Seeing half of your arch (the middle portion of your foot) indicates a normal arch, while seeing the majority of your arch on the paper indicates you have flat feet (or a low arch). Conversely, seeing minimal arch indicates a high arch. Now that we know this, we can look into the 3 types of footwear.
2 Main Types of Footwear are:
Stability
Neutral
Stability
Normal, flat and low arches are best suited for stability footwear. Stability footwear is the most supportive and corrective. Stability essentially prevents excessive pronation (inward movement) of your foot, which reduces strain and pressure on the joints and muscles in the feet. To correct overpronation (when your foot rolls too far inward), these shoes have medial support - called a medial post - built into the midsole.
Stability shoes also feature a firm heel counter for ankle support. The additional ankle support in stability shoes also makes them great for people who don't overpronate but may have ankle instability, such as people with Achilles tendonitis.
Neutral
As the name implies, neutral cushioned shoes do not have medial support or features within the midsole. With neutral shoes, there is simply cushioning, and no wedges or stiff plastic support along the arch. This can prevent any sort of under or overcompensation when walking or running. Overall, the structure of the shoe is relatively symmetrical.
Regular pronators and supinators (when your foot fails to roll inwards and instead applies pressure to your outer foot) should consider using neutral shoes because any stability features would be moot.
Final Advice
It’s important to note that the amount of cushioning is not necessarily an indicator of the type of shoe, but rather it’s a combination of medial features, stiff plastic, and other factors. Cushioning can also be stiff, or soft, depending on the denseness and type of foam.
Ultimately, and as The Mayo Clinic notes, “there is no one best shoe or a particular foot type, and comfort and proper fit should be the main criteria you use when selecting new athletic shoes.”
Now that you're aware of the 3 types of footwear, you can asses your needs and make the right footwear choices!
March 26, 2026
You’re having some problems with your feet. Maybe it’s a painful ingrown toenail or heel pain or even a stubborn wart that won’t go away, and you made an appointment with a Registered Chiropodist at your local foot clinic. The appointment is approaching and you’re feeling a little anxious because of the unknown, unfamiliar territory you will be encountering. What will happen? What do I have to bring? Will it be uncomfortable? Here is a quick read on what to expect at your first appointment at a foot clinic to help you calm those nerves.
Before Your Appointment
Before your visit, we recommend checking your insurance coverage. Chiropody visits are covered under most insurance plans with extended health benefits, and knowing what your covered for ahead of time will ensure a smooth process. In addition to checking your visit coverage, it's a good idea to also check your coverage for orthopaedic devices in case any are recommended.
You'll also be sent an online intake form to fill out before your appointment. Completing the intake form before your appointment will make check-in faster on the day of your appointment. If you're unable to complete the intake form before your appointment, we recommend arriving 10 minutes early to leave enough time for filling out the form at the clinic. For your intake form, you will provide a list of your medications, note any allergies you may have, and document any relevant medical history. Providing as much detail as possible to your health care provider will help build a complete picture, so they can make an informed diagnosis and come up with the best treatment plan.
At Your Appointment
Once you arrive to your initial appointment, you will likely be greeted by the receptionist and checked in. You will then be escorted to a treatment room where a chiropodist will ask you to remove your shoes and socks and voice your concerns with your feet.
After this, the chiropodist will take a look at your feet and carry out the necessary assessments to determine a differential diagnoses. Depending on the reason for your visit, the chiropodist will check for the following:
Circulation or blood flow to your feet
Neurological status
Changes to or concerns with the skin and toenails (if your visit is for foot care)
Biomechanical abnormalities (i.e. limited or excessive range of motion in joints, areas of pain, overpronation, flat feet, etc) - if your visit is for foot pain.
After the assessment, the chiropodist will explain his or her findings and propose a treatment plan. Treatment will only commence with your consent. In general, treatment is usually painless. In fact, more often than not, if you enter the appointment with pain or discomfort, you will leave relieved of that pain.
Finally, although it may seem unusual to you to have someone look at or touch your feet, know that it is second nature to the Chiropodist.
Your chiropodist would have seen numerous amounts of feet, all of different shapes, colours, and sizes, and encountered a variety of foot concerns.
So don’t be embarrassed, and don’t be afraid to receive the care you need.
After Your Appointment
After your appointment, the receptionist will book your next visit and cash you out. You may also wish to purchase any recommended foot products or devices to help maintain your feet between visits. This can range from footwear, to foot cream, to toe devices. Whatever you need, our staff can help you find the right product for you that aligns with the chiropodist's recommendations.
After that, it's then important to follow through on the chiropodist's recommended treatment plan. Whether it's stretches, moisturizing daily, or wearing the right shoes, taking care of your feet between appointments is super important to keeping your feet healthy.
And that's it! We look forward to seeing you again soon!
October 30, 2025
Extensor tendonitis is a common foot condition that affects the tendons running along the top of your foot. These tendons connect your muscles to your toes and help lift your toes and foot during walking and other activities. When these tendons become inflamed or irritated, it can lead to pain and difficulty moving your foot comfortably.
What Is Extensor Tendonitis?
Extensor tendonitis refers to inflammation or irritation of the extensor tendons on the top of the foot. This condition often results from overuse, repetitive strain, or injury. People who are active in sports, wear tight footwear, or have certain foot structures may be more prone to developing extensor tendonitis.
Causes of Extensor Tendonitis
Overuse: Repetitive activities such as running, jumping, or walking long distances.
Improper Footwear: Shoes that are too tight or have insufficient space on the top can compress the tendons.
Foot Mechanics: Flat feet, high arches, or gait abnormalities can put extra strain on the tendons.
Injury: Trauma or sudden impact to the foot.
Underlying Conditions: Arthritis or inflammatory diseases may contribute to tendon irritation.
Symptoms of Extensor Tendonitis
Pain and tenderness on the top of the foot, especially over the affected tendon.
Swelling or redness along the top of the foot.
Difficulty lifting the toes or foot.
Pain worsens with activity and improves with rest.
Occasionally, a burning or tingling sensation.
Treatment Options
Rest and Activity Modification
Avoid activities that aggravate the pain and allow the tendon to heal.
Proper Footwear
Wear shoes with adequate space in the toe box and good support to reduce pressure on the top of the foot.
Ice Therapy
Apply ice packs to reduce inflammation and pain.
Physical Therapy
Stretching and strengthening exercises can improve tendon flexibility and foot mechanics.
Orthotics
Custom orthotics may help correct biomechanical issues that are causing excess strain on the extensor tendon and muscles on top of the foot.
Medication
Non-steroidal anti-inflammatory drugs (NSAIDs) can reduce pain and inflammation.
When to See a Specialist
If pain persists beyond a few weeks or worsens, consult a chiropodist or foot specialist for a biomechanical assessment and personalized treatment plan.
July 10, 2025
What is an Ankle Foot Orthotic (AFO)?
An ankle foot orthotic (AFO) is a medical-grade brace that supports the foot and ankle. It often extends partway up the calf. Unlike regular foot orthotics—which fit inside shoes to support the arch and heel. AFOs offer external stabilization of both the foot and ankle joints.
AFOs are commonly made of lightweight plastic or carbon fiber and may be custom-made or prefabricated. They assist walking, correct alignment, reduce pain, and help prevent further injury.
Who Needs an AFO?
Image from https://braceworks.ca/ and the Washington Post
AFO's received mainstream attention a few years ago when NFL quarterback Alex Smith returned to the football field after a catastrophic leg injury. The key to his return: an ankle foot orthotic. Due to a post-surgical infection, the nerve that helps flex the right foot was severed. This meant he couldn't lift his foot. So he got an AFO to help and made a brief comeback (with the help of an extensive rehab team).
So who exactly needs an AFO? Since AFOs are heftier than regular orthotics, they're typically recommended for patients with more complex conditions than those addressed by traditional foot orthotics. You might benefit from an AFO brace if you have:
Foot drop (difficulty lifting the front of the foot)
Cerebral palsy or neuromuscular disorders
Stroke-related gait issues
Multiple sclerosis (MS)
Post-surgical ankle instability
Tendon or ligament injuries
Severe arthritis affecting ankle mechanics
Ankle foot orthotics are most commonly indicated for neuromuscular disorders and foot drop.
AFOs v Regular Orthotics: What's the Difference?
FeatureRegular OrthoticsAnkle Foot Orthotics (AFOs)ScopeFoot support onlyFoot and ankle supportPlacementInside the shoe (underneath the foot)Worn underneath and around the foot, and around the ankleConditions TreatedArch pain, plantar fasciitis, overpronation, high arches, other biomechanical irregularitiesNeurological and structural gait disorders, severe instabilityCustomizationOften custom-fit or prefabOften custom-molded to leg shapeMobility SupportModerateHigh—can aid in walking and balance
While regular orthotics focus on redistributing pressure and correcting foot mechanics inside the shoe, AFOs provide external control for more complex biomechanical or neurological issues. Think of it as the difference between cushioning a sore spot and physically guiding your limb’s motion.
How Are AFOs Made and Fitted?
https://www.youtube.com/watch?v=nA_QklH7AWY
AFOs are usually prescribed by a foot specialist or chiropodist after a full assessment. The process may include:
Biomechanical Assessment
Gait analysis
Casting or 3D scanning
Custom fabrication
Fitting and adjustments
Some patients may only need short-term use post-injury or surgery, while others may rely on AFOs for long-term mobility support.
Final Thoughts
If you’ve been told you need more than just arch support or if your walking pattern has changed due to injury or illness, an ankle foot orthotic could be a game-changer. At our clinic, we assess your full biomechanics and work with you to find the right support—whether that’s a custom orthotic, AFO, or a combination of both.
June 12, 2025
When we talk about healthy habits, we often focus on nutrition, mental health, or overall fitness. But what about your feet? These often-overlooked heroes carry you through life and they deserve some attention, too.
Incorporating a few gentle foot mobility drills into your morning routine can help improve flexibility, reduce stiffness, and set you up for a pain-free day. Let’s explore a few simple daily foot exercises that support longevity and mobility, all in under 10 minutes.
Why Morning Foot Rituals Matter
After a night of rest, it’s normal for your feet to feel stiff or tight. That’s because circulation slows down when we sleep, and our muscles and joints aren’t being used. A quick morning routine for foot health helps:
Improve blood flow
Gently wake up foot muscles
Prevent long-term issues like plantar fasciitis or joint stiffness
Support better balance and stability throughout the day
Plus, it feels great — and your feet will thank you!
Your 5-Minute Morning Routine for Foot Health
These beginner-friendly exercises can be done from your bed, the bathroom counter, or even while you’re waiting for your coffee to brew.
1. Toe Spreads (1 minute)
https://youtube.com/shorts/gOwgyrmU6hM?feature=shared
Sit or stand comfortably. Spread your toes apart as wide as you can, then release. Repeat 10–15 times.Why it helps: Improves foot strength and activates the smaller intrinsic foot muscles that support balance.
2. Ankle Circles (1 minute per foot)
https://youtu.be/qaatVpZy2ek?feature=shared
Lift one foot off the ground and gently rotate your ankle clockwise 10 times, then counter-clockwise 10 times. Switch feet.Why it helps: Promotes circulation and joint mobility to counteract morning stiffness.
3. Towel Curls (1–2 minutes)
https://youtu.be/toqnSys_JRw?feature=shared
Place a small towel on the floor and try to scrunch it toward you using just your toes.Why it helps: Strengthens the arches and enhances coordination in the foot muscles.
4. Calf Stretch with Wall or Step (1–2 minutes)
https://youtu.be/utLavyPDnqI?feature=shared
Stand with your hands on a wall or place your toes on a step while your heel stays on the ground. Lean forward until you feel a stretch in your calf and Achilles tendon. Hold for 20–30 seconds per leg.Why it helps: Loosens up the back of the leg and heel — essential for preventing plantar fasciitis and Achilles tendonitis.
Bonus: Gentle Foot Massage
https://youtu.be/BwhGFoHDkUI?feature=shared
Before putting on your socks or shoes, use your thumbs or a massage ball to roll out the soles of your feet. Focus on tight spots in the arch and heel. Just 1–2 minutes can make a big difference.
Foot Mobility Drills = Long-Term Foot Wellness
Incorporating these foot mobility drills into your morning can support not just your feet, but your entire body. Improved foot function leads to better posture, less knee and hip pain, and more stability with every step you take.
And remember — consistency is key. Like any good habit, the benefits of daily foot exercises build up over time.
Feature Photo by Aljona Ovtšinnikova
